Start with the plate
Fill half the plate with vegetables, a quarter with protein such as dal, paneer, curd, eggs, fish or chicken, and a quarter with roti, rice or millets. This naturally lowers calories without leaving you hungry.
Watch the hidden calories
- Sugary tea and coffee, juices, soft drinks and alcohol
- Cooking oil and ghee: they add calories quickly, so measure rather than pour
- Fried snacks, namkeen, sweets and bakery items
- Second helpings of rice
Habits that help
- Eat at regular times and do not skip breakfast if it leads to overeating later
- Eat slowly and stop when comfortably full
- Avoid eating in front of a screen
- Plan ahead for weddings, festivals and eating out
- Sleep 7 to 8 hours; poor sleep increases appetite
Crash diets and fads
Very low-calorie diets, detox teas and meal skipping usually lead to quick regain. Intermittent fasting can work for some people if it helps them eat less overall, but it is not suitable for everyone, especially people on insulin or some diabetes tablets.
A realistic pace
Losing about half a kilogram to one kilogram a week is a healthy pace. Losing 5% to 10% of your weight already improves blood sugar, blood pressure and fatty liver.
When food is not enough
If weight stays high despite real effort, medical treatment may help. An endocrinologist can check for hormonal causes and discuss medicines or surgery where suitable.
This guide is general information and is not a substitute for a consultation.